Blog Post 6.3: Even the Most Optimistic People Can get Depressed.
I think many of us suffer from depression at one point or another in our lives. It’s extremely difficult to have a positive attitude when you are struggling with depression either on a long-term basis (clinical depression) or as a result of a difficult life event (situational depression).
One of the worst bouts of depression I had was when I was going through a divorce in the late 1990s. For a period of time I allowed my depression to have a very negative impact on my life. After a few months, I realized that the impact on my career was becoming very detrimental. Given the importance I put on career growth, I knew I had to do something. The late 90s was the period of my life when my career took off. There is no way this would have happened if I had not been proactive about dealing with my debilitating depression.
At that time I talked to my doctor about how I was feeling and he recommended an excellent therapist. I began talk therapy followed in a few months by antidepressant medication. I found the talk therapy to be extremely helpful in getting perspective on my issues and the medication kept me more balanced on a day-to-day basis.
My depression also impacted my relationships with friends and family. Maybe the catalyst to spring into action should have come from the impact on my interpersonal relationships but it didn’t. I’ve learned a lot since then!! Now I know how important it is to balance both my career and my relationships.
That said, 2011 was another very difficult year for me regarding my personal life. If you’ve been reading my blog post for the past few months you may remember the ’2 Swift Kicks in the Head’ blog. Yes, 2011 was tough, but it was also a very productive year for personal growth and my career. Again I was forced to became pro-active and deal with my depression. This time I also added yoga and meditation to the mix. The combination was very helpful and enabled me to grow more than I ever could on my own.
If you think you might be depressed below is a link to a quick online quiz that will take less than 3 minutes to complete:
http://www.webmd.com/depression/depression-symptom-quiz
One of the biggest traps of depression is a tendency to isolate and disconnect from people. This is one of the worst things you can do. It will only make your mood worse. Make sure to stay socially active and maintain close-knit bonds with loved ones, even when it involves some effort. Talking with your close friends about your sadness is healing and liberating. It’s important to get your feelings out!!
Symptoms of Depression
People with depressive illnesses do not all experience the same symptoms. How severe, how frequent, and how long the symptoms of depression last will always vary. Below are common symptoms people with depression experience (source: National Institute of Mental Health):
- difficulty concentrating, remembering details, and making decisions
- fatigue and decreased energy
- feelings of guilt, worthlessness, and/or helplessness
- feelings of hopelessness and/or pessimism
- insomnia, early morning wakefulness, or excessive sleeping
- loss of interest in activities or hobbies once pleasurable, including sex
- overeating or appetite loss
- persistent sad, anxious, or “empty” feelings
- thoughts of suicide, suicide attempts
Causes of Depression
The cause of depression is usually a combination of life events and chemical changes in the brain. Some types of depression run in families—but depression can also occur if you have no family history of the illness. Depression can also manifest as anxiety, anger and cynicism—being depressed in not just about feelings of ‘sadness’. The following may play a role in depression:
- Alcohol or drug abuse
- Certain medical conditions like cancer or chronic pain
- Seasonal changes in light and weather
- Stressful life events, such as:
- Death or illness of someone close to you
- Divorce
- Job loss
- Financial hardship
- Breaking up with a boyfriend or girlfriend
Treatment of Depression
In general, the medical field or “professionals” believe that are two basic treatments for depression: The first is prescription antidepressant medications and the second is talk therapy. If you have mild depression, you may only need talk therapy. People with more severe depression generally need a combination of both treatments.
You should consult with your therapist or a psycho-pharmacologist to find the best prescription medications for you, if that is an option you want to explore…. If you want a homeopathic remedy, St. John’s Wort is an herb sold without a prescription that has been shown to help some people with mild depression. However, it can change the way other medicines work in your body, including antidepressants and birth control pills. So, please talk to your doctor before trying this or any other herbal remedy.
Typical types of ‘professional’ talk therapy are:
- Psychotherapy can help you understand the deeper issues behind your current state of mind and offer guidance and support from a mental health professional.
- Joining a support group with people who are going through a similar problem can also be very therapeutic and beneficial.
- Cognitive behavioral therapy (CBT) teaches you how to counter negative thoughts and specific problem-solving techniques to break the cycle of depression.
Some inexpensive ways to cope with depression are deep breathing, meditation and exercise. Getting regular exercise is one of the absolute best ways to combat depression. Any aerobic or strength training exercise will beef up both your physical and psychological fitness. If you have the resources to get a massage or acupuncture these can be very helpful homeopathic ways to treat depression.
Inexpensive ‘sun’ lamps can also help. Seasonal Affective Disorder (SAD) is a clinical term for the ‘winter-blues.’ Like most people, my mood is greatly impacted by the weather. This time of year when the weather is grey, cold, and the days are short it’s easy to become melancholy. ‘Light therapy’ is a beneficial aid to combat SAD. Obviously, try to expose yourself to as much natural light as possible but you can also invest in a special ‘sun’ lamp with a very bright fluorescent light (10,000 lux) that mimics natural light.
Even when you are in the blackest of blackness remember that there will be light and happiness in your soul again! Ride out the storm—but don’t do it alone. Having a positive attitude is also about taking action to improve your well being. If you are depressed the most positive thing you can do is reach out and ask for help. Open up and show your sensitivity and vulnerability to your closest friends. Their support will warm your heart.
My next blog in this Positive Attitude series will explore the benefits of yoga and meditation as a valuable method for improving mental clarity, mood and perspective. Meditation and Yoga were very helpful to me in the past year. I look forward to sharing with you. Rob
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